This plan is excellent for you who is training around 2-3 hours running a week, aiming at increasing your Vo2max, making you faster and more durable at higer speed.

Using your heartrate to monitor intensity enables progresjon in fitness to come from the increase in distance while running at the same intensity. The plan will give you a better endurance capacity, and speed after 8 weeks than what you started at.

You will need to know your maximal heart rate to ba able to follow the programme and putt in this in your TrainingPeaks settings account. You also need a heart rate sensor for training. You also need to be committed to completing the workouts as described. After the first 5km test i recommend that you sett yourself a realistic time goal for the last 5km test at the end of the training plan this will help you stay motivated and keep on training consistently.

God luck with the training.